Compare the
Calories in Beans and other Legumes with this Chart

We used the USDA Nutrition Database to calculate the calories
in beans, peas, and lentils for the chart below. We ignored items
made with processed soy. We included traditional soy products like
tofu and tempeh. We were amazed at how many different legumes and
legume products we found. We are big bean lovers, but a few
types of beans were totally new to us.

These beautiful beans are Christmas limas

You will see that most beans' calorie content falls in the range of 30 - 40 calories per
ounce, which is fine for our vegan weight loss plan.

Chickpeas (garbanzos) are a tad bit higher because they contain a
little more natural fat.

Soy bean calories are even higher because they are about 40%
fat, and that increases their calorie density.

Peanuts are also legumes, but their nutrition profile is more
like that of nuts. Their calorie density is off the charts: 166
calories per ounce of dry roasted peanuts.

The calories in beans and other legumes

In the chart below, the calorie density numbers are for
mature dried beans, cooked in water until tender. Canned beans would
have a similar calorie density. Sprouted beans (not listed here) would
have a lower calorie density because they contain less starch and more
water. For an explanation of calorie density, see this information on the calorie content of foods.

Bean/Legume Product

Calories per Ounce

Bean/Legume Product

Calories per Ounce

tofu, soft

17

kidney beans

36

tofu, firm

20

lima beans, baby

36

okara

22

black beans

37

tofu, regular

22

french beans

37

green peas

24

cranberry (roman)

39

mung beans

30

white beans, large

39

mungo beans

30

white, small (navy)

40

broadbeans (fava)

31

pinto beans

41

cowpeas (blackeyes)

33

yellow beans

41

great northern

33

pink beans

42

hyacinth beans

33

winged beans

42

lentils

33

chickpeas (garbanzos)

46

lima beans, large

33

soy beans, cooked

49

mothbeans

33

soy tempeh

55

split peas

33

miso

56

yardlong beans

33

natto

60

lupins

34

peanuts, boiled

90

pigeon peas

34

soy beans, dry roasted

128

adzuki beans

36

peanuts, dry roasted

166

New! Comments

Have your say about what you just read! Leave us a comment in the box below.